GROUP WARMUP
2 sets –
5 Dumbbell glute bridge
5 plate squats @tempo
5 overhead lying plate stretch
5 each arm dumbbell external rotation
10 walking lunges

ODD OBJECT/STRONGMAN/FUNCTIONAL TRAINING
Circuit 1 –
3 sets of:
8 each leg back foot elevated dumbbell split squat (or split squat)
50ft reverse sled drag (as heavy as possible)

Circuit 2 –
3 sets of:
10 dumbbell tricep extensions (lying on floor)
10 neutral grip dumbbell floor press

Circuit 3 –
12-10-8 reps of:
Wide grip strict pull-up (scale: banded wide grip pull-up)
Tall kneeling Barbell bicep curl

HAPPY BIRTHDAY KELLY KITE & RICK STARR!

Last day to take 20% off your entire purchase in our retail store!

Thank You Packages for Our Troops 

We are a pick-up location for the “Holidays for the Heroes” campaign created by Military Mom’s Prayer Group . It’s simple: pick up a mailing box and instructions (inside our front door); go shopping to buy approved items to send to our troops (a list is included); write a thank you card; take the box to Postal Connections and have it mailed.

Your gifts will be given to deployed military, away from their country and their families during the holidays. This is a great way to show support

and say thank you. Don’t let the holidays get away from you, pick up a box today and show the military you appreciate them!